CHARTERDAWN's SparkPeople Blog CHARTERDAWN's Blog on SparkPeople, home of free diet plans and a healthy living community Eating Pattern I am reading the book Mindless Eating by Brian Wansink. A couple of nights ago I read the question, "Do you save the best for last?" They set up studies to find out the answers. For this issue they learned that birth order made a difference. The researchers discovered that people who ate the best one first either grew up as a youngest child or came from a large family. The people who would save the best for last were the oldest children or only children. There is much more detail in the... Tue, 4 Feb 2014 14:02:47 EST Reflection My flesh and my heart may fail, but God is the strength of my heart and my portion forever. Psalm 73:26 <BR> <BR> Just before Christmas I had the GI bug, which went through our family except for my son. After New Years, I went on a whirl wind trip with my son to Nashville. He was returning to college and he chose to live off campus. The only problem was he had not found any place to live. <BR> <BR> So, I took the journey with him. I normally hate car rides, but I truly enjoyed this ti... Wed, 15 Jan 2014 19:25:59 EST 2014 New Year's Resolutions Physical: I want to do a pull up. ( This is my dream goal. Still need to work on the specifics. Will look at feedback from Spark Coach to help develop this one.) <BR> I want to lose 5 pounds. (The scale will be my measuring took/feedback. I will weigh in once a week however I'll record monthly.) <BR> <BR> Spiritual: Memorize one verse at least bi-weekly. I will use Memverse to help assist me in learning, reviewing, and maintaining. Go on this website twice weekly. <BR> Finish readin... Thu, 9 Jan 2014 16:11:43 EST A Creature of Habit I've been on this journey for awhile. I have access to a wonderful health club and there are several classes that I do on a weekly basis such as cycling, Reformer, and a cable class. Outside of doing the cable class I have not been successful doing weight training at the Club. So, I'm back to using my Total Gym at home. I've found a new routine and I'm sure there are more out there if I look so I should be able to add variety in time. <BR> I have several DVDs that I can use at home. T... Sun, 24 Nov 2013 11:52:42 EST Club or Home I belong to my work Health Club. I like the Club for the classes since I seem to do better when working out with others. My Club has lots of equipment/weight machines and plenty of extras. My Club routine is to attend a cycle class on Wed., cable class on Friday, and I attend a Reformer class on Sat. <BR> I try to walk my dog on a daily basis. I did not walk today since it was 20 degrees outside with snow on the ground. I know in another month this day will probably seem like a 'wa... Mon, 11 Nov 2013 23:38:32 EST Telling Myself the Truth I am feeling restless, might be hormonal. It is fall and I feel the stiffness in my joints especially my hands. My weight loss journey has been stuck, not sure I can even say I've hit a plateau since if anything I've gain and not lost. There was a time my weight held steady at 144, and it would be good to be there again. Realistically I want to be below 140. It is going to take work and no more excuses especially with the Holidays quickly approaching. <BR> One of my biggest challenge... Sun, 3 Nov 2013 23:02:49 EST Fitbit I have used a fitbit for over 2 years now. My fitbit finally died on Friday. I thought I am at the point where I could get by without using it. My family just smiled because they knew it would not take me long to replace it. I am doing the breast cancer walk this Sun. which is 10 miles and of course I want to have ‘credit’ for doing that. It is usually one of my highest step day of the year. <BR> I thought I had done my research. I chose to buy the flex at Target because I could pick it... Mon, 9 Sep 2013 22:20:40 EST Thurs. but I'm choosing it to be a Mon. One of my unwritten goals was to blog on Mon. I also use Mon. as my meditation day since this is a kick off to learning a new Bible verse each week. I had a meeting on Mon. so it was an unusual day for me. I had not chosen a verse either so instead of waiting until next Mon. I found a short verse, Prov. 16:3, to learn today. I have not done Total Gym all week either, but my goal is twice a week. I did my "Mon." Total Gym (TG) routine today too. <BR> The one goal I have constantly fai... Thu, 29 Aug 2013 14:11:51 EST Begin Again I wrote down my goals last week and then failed to do them. My plan was to kick it off for ‘real’ on Sun. but I did not realize that being out of town would wear me out. I came home and literally collapsed on our couch. <BR> This morning I had good intentions however I ended up with an emotional morning. I poured myself a glass of tea, only to lose my cup. I poured another because I needed to get a project done. I had to communicate with my husband what needed to be done for a workbook ... Mon, 19 Aug 2013 22:10:01 EST Back to the basics This morning I stepped on the scale and once again, I was disappointed. Then I did my Spark Coach where the challenge today was not looking at the number on the scale but to look at the bigger picture. I had to laugh, what timing to get that message. I have to say this Spark journey has been a series of ups & downs (and of course the down I want is the number on the scale!) <BR> I see that Sparks focus in Aug. is back on track. I have not 'joined' this challenge however I am taking that... Thu, 15 Aug 2013 12:56:43 EST 20 min. Power Lunch The challenge is Spark Coach was to eat my meal in 20 min. without watching television, or chatting on the phone, or even being on the computer. There was to be no electronics. The goal was to eat slowly and savor the food. For most people this might be easy but I'm a mom plus I do NOT slow down for anything. I accepted the challenge. <BR> For lunch I had homemade lasagna and a garden salad. I decided I would not look at the clock until I put my fork down for the very last time and th... Wed, 12 Jun 2013 14:04:05 EST BWCA 2013 <img src="">We have gone to the Boundary Water Canoe Area (BWCA) since being newlyweds. The first 8 years we lived in Colorado, however MN was home to both of us. Never did we dream that going to the BWCA would become an annual family vacation. Even after my oldest daughter, Kara, graduated from college she would come home for the trip. She is now married and hopes someday that she can once again do the trip along with her husband Jon. ... Sun, 9 Jun 2013 23:41:06 EST My favorite salad Beet and Apple Salad <BR> Thinly slice 4 stalks of celery and 2 granny smith apples, cut apples into thirds <BR> Squeeze the juice of 1 lemon and toss with celery and apples <BR> Cut 1 medium sized beet into thin strips and add to salad <BR> Pour 2 TBS extra light tasting olive oil, 1 tsp sugar, and a pinch of salt and pepper (I use about ¼ tsp) on salad and toss. <BR> Refrigerate for 10 min before serving <BR> I add a few walnuts just before eating for crunch. <BR> <BR> Optional: the origin... Mon, 20 May 2013 19:04:42 EST Hot Spot in MN. My Golden Retriever, Leo, was just treated for a 'hot spot". Some dogs only have problems during a specific time of the year (shedding season which is now or hot weather but we've been having snow!) and there may be a definite relationship between hot spots and stress or boredom. It has been a looooonnnnnnggggg winter since it seemed to arrive in April and has yet to leave. (There is hope today as the 15.5 inches of snow that fell on Thurs. is melting away and may be gone by morning) I be... Sun, 5 May 2013 17:34:02 EST Focus He is not afraid of bad news; <BR> his heart is firm, trusting in the LORD. Psalm 112:7 <BR> <BR> In light of the Boston bombing and the Texas explosion, this scripture passage spoke volumes. I kept my focus last week by listening to Christian radio, searching the scriptures, and praying. It is so easy to let the media set the tone and how quickly I could get discouraged with all the reports. My hope is not set on things here but on what is above. God is in control ~ may I never lose si... Mon, 22 Apr 2013 21:17:30 EST Three Things In Spark Coach the challenge was to write up 3 things you have accomplished. I am a creature of habit. I do not adapt well to change. Due to having knee pain while doing my weekly step class, I saw a sports specialist. He could not find anything physically wrong with my knee. He gave me some exercises and encouraged me to try the pool. <BR> 1. I took swimming lessons. The instructor was very encouraging. <BR> 2. I have continued to practice swimming on a weekly basis. Every time I ... Sat, 13 Apr 2013 10:49:28 EST Be Still My husband, Pat, is teaching a Sunday school class from the book Little House on the Freeway: Help for the Hurried Home by Tim Kimmel. We went for a walk and he challenged me to see if I can be still. My personality is such that I am constantly going. Although I can take a nap, it is hard for me at times because it seems to be such as waste of time. However, if I’m honest, the nap refreshes me and I am more productive. Pat challenged my thinking about always trying to be productive. God ... Sun, 7 Apr 2013 21:31:36 EST Goals for 12 weeks Peak313 I am trying new activities. Today I took my computer to the Club. In Spark Coach they had a core workout that looked like an option that might work for me. I learn best by seeing or following in a class. My buddy(her husband had a job interview. If he gets the position they will be moving.) could not make it today so it was nice to see how or if this would work. At my Club there is a separate area for women. I was able to set up my computer and use the free weights along with a stabil... Thu, 28 Mar 2013 21:32:02 EST Pause in Prayer I am so thankful that I woke up this morning and I began my day with Bible reading and prayer. I am just finishing up the last chapter in 7 (an experiment mutiny against excess by Jen Hatmaker) which just happens to focus on prayer. This book has been thought provoking in many ways but this last chapter was very timely. I am by nature a person of purpose (type A personality). When I talk it is fast, when I eat I consume (I am trying to slow down and enjoy each small bite. I am an all or... Tue, 19 Mar 2013 20:04:19 EST Spring Ahead It does not seem like spring is around the corner since we just had 9 inches of snow. I am participating in a new PEAK313 challenge. No excuses, I am kicking it up a notch. I started this morning by taking the time to add food to the food tracker. I have resisted this step since it is so time consuming yet if I am going to do the challenge this is my first step to success. Most of the food I eat is homemade so it will take work to enter in everything however if I do it now and add the it... Mon, 11 Mar 2013 19:09:42 EST Giving-up I've decided to give up Netflix and replace with Sparks Coach. I quit Sparks Coach after the 3 month special and I have to say I've missed it. For me I had success when partiicpating in that program and I need to get back to it. I've learned accountiblity plays a huge role in my well being. <BR> <BR> Wondering if anyone else wants to join me in giving up?! <BR> <BR> My memory verse this week: <BR> Colossians 3:17 (ESV) <BR> And whatever you do, in word or deed, do everything in the na... Wed, 27 Feb 2013 15:25:53 EST AP I have wanted to have a workout partner. At my gym I tried a group fitness class with the hope that after the 6 week commitment that I would have found a workout buddy. There were 4 in class but in the end only 2 of us and the other person had no desire to continue working out. I've attended classes on a regular basis however it has not led to that one on one. This week I chatted in the steam room and found an accountability person. We met on Tues. & Thurs. and hope to meet again tomorro... Thu, 21 Feb 2013 20:58:30 EST Wed. Winter Workout This is a late post from last week. Since I'm not a blogger by nature I will write about that experience. I live in MN. and we have had snow and rain. I like to walk with my dog Leo. It has been a challenge since the rain made the sidewalks slick 7 slippery ~ frozen like an ice skating rink. <BR> I remember living in MO. and knowing a husband who lifted weights (lots of muscle) yet his wife shoveled the driveway. I always thought what is the purpose of being in shape unless you use ... Mon, 18 Feb 2013 10:56:47 EST Speedbump I do not like speedbumps especially when they are unexpected. It is hard for me to slow down in the car. The same is true for me when I encounter an illness. I NEVER like being sick and it is very disappointing when it happens on vacation. Last week I was so excited to be going to Denver. My husband has a conference to attend but for me it was a retreat (translated I was free to do whatever) I had not planned that my retreat would be a time of resting. On the flight I noticed my throat... Mon, 4 Feb 2013 14:34:45 EST "Squirrel" ~ Distraction/Setbacks along the way I feel like I work so hard yet I can never quite reach that finish line. This week I played my normal couple hours of volleyball on Tues. night. During the night I woke up with pain, and it was not a restful night of sleep. In the morning as I was talking with my sister, who is a nurse plus a fitness person, about my problem. She was quickly able to assess that I had strained my Piriformis muscle. I watched a cute video <BR> <BR> I have to say i... Thu, 24 Jan 2013 16:36:11 EST Challenges I am a person of habit/routine. This week instead of working my swing shift I had the dayshift. I finished my Sun. swing shift at 11, and had to turn around and be back at 7 on Mon. as well as Tues. After working yesterday I came home took a nap, ate a quick bite then went to my club for a reformer class followed by walking the track for 25 min. Today I will have my couple hours of volleyball in the evening. I have a retreat on Fri. & Sat. to attend. At this point I do not have a plan fo... Tue, 15 Jan 2013 10:21:41 EST New Beginnings I joined Sparks in Feb. and like many new members joined several teams. It is the first of the year so I'm cleaning up and getting organized which even extended to Sparks. I am staying on the Peak313 teams since that is the one I am active on. One of my goals is to post or comment on other team members this year. <BR> I went to the strength training class at the gym. It is a little embarrassing when I only have one set of weights(5 pounds) 'compared' to other class participants who s... Mon, 7 Jan 2013 22:37:55 EST 2012 "Best Ever" At Christmas time this year my brother came up with the phrase 'best ever' and applied it to everything. So I ended the year with 'best ever' ringing in my ears and now I look for a phrase or motto for 2013. <BR> Reflection back: I joined Sparks in Feb. of last year however I did not become an active participant until becoming a member on Spark coach and joining the Peak313 team. I've learned and even tried new activities such as taking adult swimming lessons. I set up a reward sys... Tue, 1 Jan 2013 23:04:33 EST Only 1 step back not 2 I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus. Philippians 3:14 (NIV) <BR> <BR> Last week I had my first experience being away from home and my normal routine. It probably came at a good time because for some reason my knee was hurting. I had done my usual step class on Mon. and felt pains during the routine. On Wed. I biked 10 miles in class and then had about a 6 hour ride in the car. My knee just throbbed. I enjoyed my time with m... Tue, 23 Oct 2012 12:09:26 EST Break I am visiting my in laws which means being very sedentary. I had high hopes that I would continue with my physical activity and watch my eating. By 2 in the afternoon my steps were only at 400 which I usually attain in the first 15 min. if getting up at home. It was raining outside so my husband took me to the mall so i could walk inside. We came home to lasagna for supper. I caved in to eating more than a portion. Of course I feel sluggish and disappointed. I have a couple more days he... Thu, 18 Oct 2012 23:28:17 EST Weeping Wednesday I started my morning stepping on the scale and was pleasantly surprised that my weight was down. This is not my official date to record so it was just a nice motivator to keep up my hard work. I then ate my breakfast, and had my daily quiet time (reading the Bible) For some reason the last few days I've been melancholy. I have no reason to be depressed or even stressed out at this point. (I am assuming this is hormonal.) I felt the urge to cry. Instead of fighting it, I let out the fl... Wed, 10 Oct 2012 16:55:29 EST Talk from 'coaches' This past Sat. I went to my Reformer class. Somehow we discussed doing a pull-up. I have set a goal to be able to do a pull up by Christmas. My Reformer instructor along with a classmate discouraged me from pursuing this goal. They stated it was not a good choice, that pull-ups are not meant to be done by females. They went on to say how I could hurt myself. Since I was already feeling like I could not reach this goal, I was somewhat relieved that I could just quit trying. However today ... Wed, 3 Oct 2012 10:11:30 EST Week 3 Of Peak 313 Challenge I was a little concerned seeing the length of the Bible verse however I took it along on my daily walk with my dog on Mon. That 40 min. was a good investment because the rest of the week I could just review. Thankfully I was able to get the next verse today before I went on my walk. <BR> I was able to do my 45 min. workouts: step class, biking, DVD by Denise Austin, plus my daily walk. After reading the article on strength training, I hope to develop my weight training. I have a Tota... Mon, 1 Oct 2012 17:02:24 EST planning I am a member a SparkCoach and every Sun. I ask a question. It is so helpful to get the personal feedback. I know the Spark website has so much information yet at times it is overwhelming to me. I am learning how to use the site and I'm experiencing success. <BR> I have the day off. I plan to use this time to set my workout routine for the week. Besides my daily walks, and my classes at the club, I need to set my strength training routine. I realize that I have not been doing my st... Sun, 30 Sep 2012 13:20:00 EST Rose colored glasses This morning I had to smile when I listened to my training from sparks coach because it always seems to hit home. The lesson today was on what you tell yourself at the end of the day. I consider myself a positive person. In fact my brother would say I see through rose colored glasses. However when it comes to my fitness I have the tendency to beat myself up. <BR> Tues. is my day for strength training. I have the Sparks DVD boot camp checked out from our library. After taking my daily wa... Tue, 25 Sep 2012 14:48:25 EST Pull up I set a goal of doing one pull up by Christmas . It resulted as a bet with my son: if I can do it he buys me supper, if I cannot I buy him dinner out. I have a competitive nature, which works well in setting goals. I have never done a pull up. Since I am getting in shape I felt like this could be a tangible goal. Little did I realize that it is very challenging and does not seem within my grasp. I thought by setting it, (and assuming I would achieve it) I would be motivating my son to ... Mon, 24 Sep 2012 10:24:57 EST resisting temptations Sometimes it is a challenge at my work place. They have treats such as movie popcorn with lot of butter to cookies. This is a retirement home. When people first move in we warn them about putting on 'Charter" pounds since the facility is called Charter House. Today I resisted having cake to cupcakes only to have the hostess drop off a tray of cupcakes to share with all the weekend workers. I have them in back and I'm doing my best not to give in and eat one. Tomorrow is my weekly weigh ... Sat, 22 Sep 2012 18:29:52 EST small steps Yesterday I gave up eating out with friends because I have a biking class at noon. This class is vital to me on Wed. since I am more stressed due to directing a children's program at my church. By doing an intense ride, it release my stress. Today I feel the 'let down' and I just wanted to skip doing anything. Instead I took a 50 min. walk with Leo and then I did a short routine from the 28 day boot camp. It is so hard to be starting all over again. I wish to get in shape and stay that w... Thu, 20 Sep 2012 17:55:10 EST Challenges I have become serious with wanting to lose weight. I have made the commitment by becoming a member of Sparkscoach and I have taken on the challenge of Peak313. For the last two weeks on my weekly weigh ins I have lost a pound. I know the first couple of weeks are sometimes the easiet. I do not expect to keep losing a pound a week, I only hope that I do not go back up. I liked my lesson about turning negative thinking into positive. The example given ~ two steps forward and one steip bac... Mon, 17 Sep 2012 18:20:39 EST Biking Yesterday I went to my cycle class at the Club. I direct a children's program on Wed. night so my day is filled with activity getting ready so I NEED this class to deal with my 'stress'. I worked hard and it helped however this morning I woke up tired and sore. It would have been easy to just take the day off but I am doing the Peak313 challenge. My husband who was a runner told me to bike but take an easy ride. I biked 10 miles outside, it was refreshing. I had to laugh when I saw a fe... Thu, 13 Sep 2012 14:08:19 EST Peak313 Living & Active Tomorrow I being the 5 week challenge. I am excited because I needed an extra boost to shake up my current routine. I have commited to be accountible to a girlfriend along with joining in the Sparkteam. One my toughest challenges will be the long term memory of each verse per week. I'll use little cards to take along on my daily walk with my golden retriever Leo. Sun, 9 Sep 2012 23:05:28 EST